INTRODUCTION...3 HOW TO USE THIS PROGRAM...4 PREPARATION: WEEK #1...5 PREPARATION: WEEK #2...8 TERMINATION: 4 DAYS AFTER... 14

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "INTRODUCTION...3 HOW TO USE THIS PROGRAM...4 PREPARATION: WEEK #1...5 PREPARATION: WEEK #2...8 TERMINATION: 4 DAYS AFTER... 14"

Transcription

1

2 Table of Contents INTRODUCTION...3 HOW TO USE THIS PROGRAM...4 PREPARATION: WEEK #1...5 PREPARATION: WEEK #2...8 TERMINATION: 4 DAYS AFTER TERMINATION: 7 DAYS AFTER MAINTENANCE: 2 WEEKS AFTER

3 INTRODUCTION The Stop Smoking With Biofeedback program is a clinically tested and highly effective system to help you to quit smoking forever. It was developed by William J. McCann, M.A., Psychologist-Master at the Behavioral Medicine Service, Department of Psychiatry, University of Vermont with the assistance of several experts in the field of smoking cessation and in collaboration with John A. Corson, Ph.D., Professor of Psychiatry, Dartmouth Medical School and Chief Psychologist at the Veterans Administration hospital, White River Junction, Vermont. The program is unique and comprehensive. It includes the state-of- the-art cognitive-behavioral techniques from the field of psychology specifically developed to help smokers quit smoking and the powerful technology of biofeedback. It will help you to develop an understanding of the smoking habit, provide effective techniques to make quitting easier and train you in deep relaxation using the largest selling portable biofeedback instrument in the world: the GSR2. 3

4 HOW TO USE THIS PROGRAM Stop Smoking with Biofeedback is an interactive experience involving the audio program, written material and the GSR2. You will be instructed to stop the program occasionally and write in this booklet. It is extremely important that you follow the instructions on the audio program and complete the assignments. This program has been carefully designed to make it easier for you to quit smoking and more importantly, to stay quit. If you don't follow the instructions carefully the impact of the program will be lessened and quitting smoking will be more difficult for you. The program is divided into three phases: Preparation, Termination, and Maintenance. As you listen to the audio program, turn to the corresponding section in the booklet. You will find information that will be useful during each phase, spaces to complete assignments and to take notes and a pocket size form which you can carry with you during the quitting process. Before you begin, consider finding a friend or several friends who want to quit smoking too and invite them to go through the Stop Smoking With Biofeedback program with you. It makes the process of quitting more interesting, less lonely and provides support and encouragement that can be valuable. To begin get a pen or pencil, open your booklet to the Preparation section and then listen to CD track labeled Preparation. 4

5 PREPARATION: Week #1 QUITTING TIME: "I will quit smoking on at AM/PM'' INSTRUCTIONS FOR RECORD KEEPING At the back of the booklet is a one week record-keeping form, entitled ''Why Did I Smoke that Cigarette?'' Following the instructions given on the audio program you will keep a record of the cigarettes you smoke over a 7 day period. Each time you smoke a cigarette, ask yourself the question ''Why did I smoke that cigarette?'' and choose one of the reasons from the list on the back of the form entitled "Why Did I Smoke That Cigarette? '': routine, craving, boredom, reward, stress, social or relaxation. Use the abbreviations at the bottom of the record- keeping form. ''WHY DID I SMOKE THAT CIGARETTE?" 5

6 ROUTINE: Routine cigarettes are smoked reflexively, automatically, without thinking, for example with coffee, after a meal or on the telephone. These are habit cigarettes and usually most of the cigarettes people smoke are habit cigarettes. CRAVING: Craving cigarettes are smoked after a period of abstinence from smoking - usually after approximately 20 to 30 minutes. They are a reflection of your addiction to nicotine. After church, after a meeting, a movie, when your body is yelling "I need a cigarette", these are craving cigarettes. STRESS: Stress cigarettes are worry, pressure, deadline, problem cigarettes and are usually smoked in bunches. When you are nervous, angry, depressed or irritable and find yourself smoking three cigarettes at once, these are stress cigarettes. SOCIAL: When drinking with friends, talking with familiar associates, or interacting with strangers, you smoke social cigarettes. When you punctuate your conversation with dramatic pauses by smoking, these are social cigarettes. BOREDOM: Standing in a line, driving, watching TV, waiting for anyone or anything can give you many opportunities to smoke cigarettes. What else are you going to do? These are boredom cigarettes and they serve to keep your hands busy. 6

7 RELAXATION: Many people mention that cigarettes help them relax. This is a false impression because nicotine is a stimulant, but if you are craving for a cigarette they will help calm you down. Also, if you associate smoking with relaxing times over and over, they become associated with relaxation. REWARD: Reward cigarettes are smoked during coffee breaks at work or when you have just completed a tough job. You don't consciously say to yourself '' I am going to reward myself with a cigarette'' but in effect that is what you do. They can be confused with Relaxation cigarettes but if question yourself carefully you will recognize the difference. PREPARATION POSITIVE SUGGESTION: ASSIGNMENTS:

8 PREPARATION: Week #2 "INSTEAD OF SMOKING I WILL...'' This section provides alternatives to each category of cigarette smoked. It is important for you to add your own choices; the following are only suggestions. ROUTINE: ''Instead of smoking I will..." change my routine as much as possible each day, brush my teeth immediately after each meal, gargle morning and evening, go for a walk after meals, not drink coffee, and substitute tea or cocoa, sit in a new chair when watching TV, take a walk instead of a coffee break, eat lunch in a new place, sit in a no - smoking areas, when talking on the phone sit instead of stand, use the opposite hand, do a second activity when watching TV (knitting, exercising, puzzles etc.), take a new route to work, leave the scene of an urge. CRAVING: ''Instead of smoking I will...'' take several slow, deep breaths, use oral substitutes (sugarless gum, sugarless candy, cup-of- soup, diet soda, cinnamon sticks, toothpicks, breath spray, anything mentholated, lollipops, chewable Vitamin C, carrots, celery and fruit), remind myself that the cravings will pass, go for a walk. BOREDOM: ''Instead of smoking I will... '' play with a paper clip, key chain, coin, small ball, pen or pencil, read a magazine, newspaper or book, start a new hobby, visit a friend, take a course, knit or sew, work on a crossword 8

9 puzzle, fix something around the house, call someone, go for a walk, plan ahead so that I am not stuck with nothing to do, write a letter, sing, play some music, call a friend, go away for the weekend. REWARD: ''Instead of smoking I will..." use some of the money I am saving to buy something I need or want (books, records, CD, tools, plants, etc.), mentally congratulate myself for the discipline and self- control demonstrated by quitting. STRESS: ''Instead of smoking I will..." do deep relaxation with biofeedback, play tennis, play racquetball, jog, go for a bicycle ride, take a walk, stretch, skip rope, do calisthenics, take a very hot bath right after I exercise take a nap, ask others not to stress me, ask for a back rub, organize my day so that I avoid tension as much as possible, go to a movie, go to a private room or my car and yell and scream. SOCIAL: ''Instead of smoking I will..." find another prop to use during conversations (pen, rubber band, glasses, etc.), leave the situation for a minute (bail out), use the relaxation strategies I have learned and then remind myself that I can control myself. RELAXATION: instead of smoking I will... engage in some activity that really enjoy, go for a walk, eat something I really love, read a book, take a hot bath, go to the library, go to a movie, work on an interesting project, get extra sleep, take a nap have a massage do deep relaxation with biofeedback. 9

10 ASSIGNMENTS

11 TERMINATION: QUITTING TIME REINFORCING INTERNAL DIALOGUE (R.I.D.) MESSAGE TO USE WHEN FEELING SELF-DOUBT. 11

12 HOW MANY CIGARETTES HAVE I SMOKED Packs-a-day x 20 x 365 x number of years you have smoked =! SUGGESTIONS TO HELP DURING WITHDRAWL

13 TERMINATION POSITIVE SUGGESTION 13

14 TERMINATION: 4 Days After THE SMOKE A.L.A.R.M. Awareness - Beware of urges so be aware. Catch yourself having an urge as early as possible then: Label smoking cigarettes as a negative experience. Smoking is poison. Smoking cigarettes is a waste of money. Assertively state that you will not smoke. Say to yourself I will not smoke, I choose not to smoke then: Repeat one of the reasons why it was important for you to quit smoking. I quit so my children will not smoke. I quit to save more than $3,000 a year, I quit so I don t have to worry about lung cancer then: Move. Get busy, call a friend, drink water, pick up a magazine, go for a walk, send a card to your mother, chew some celery. 14

15 REWARD FOR QUITTING SMOKING: TECHNIQUES THAT HAVE WORKED FOR ME:

16 TECHNIQUES I HAVEN'T TRIED YET ASSIGNMENTS

17 TEN REASONS WHY I NEVER WANT TO SMOKE AGAIN

18 TERMINATION: 7 Days After HOW MUCH MONEY WILL I SAVE IF I LIVE TO BE 75? Packs-per-day x price-per-pack x (75 - your age) =! REWARD FOR NOT SMOKING FOR 7 DAYS NOTES 18

19 MAINTENANCE: 2 Weeks After ASSIGNMENTS THE SHORT SMOKE A.L.A.R.M. 19

20 POSITIVE SUGGESTIONS FOR CHANGING MY SELF IMAGE NOTES: 20

21 FINAL ASSIGNMENT Write Bill McCaan at Thought Technology Ltd Belgrave Avenue, Montreal, Quebec Canada H4A 2L8 21

22 22

23 23

If You Smoke And Are Pregnant

If You Smoke And Are Pregnant If You Smoke And Are Pregnant Or Thinking About Pregnancy, Use This Self-help Guide TAKE THE FIRST STEP FOR YOUR BABY TAKE THE FIRST STEP FOR YOUR BABY Having a plan is the most important step you can

More information

I QUIT! What To Do When You re Sick Of Smoking, Chewing Or Dipping

I QUIT! What To Do When You re Sick Of Smoking, Chewing Or Dipping IQUIT!! What To Do When You re Sick Of Smoking, Chewing Or Dipping IF YOU RE SICK OF: Coughing all the time Spending your money on cigarettes Smelling like an ashtray People hassling you about smoking

More information

If You Smoke And Are Pregnant

If You Smoke And Are Pregnant If You Smoke And Are Pregnant Or Thinking About Pregnancy, Use This Self-help Guide TAKE THE FIRST STEP FOR YOUR BABY TAKE THE FIRST STEP FOR YOUR BABY Having a plan is the most important step you can

More information

Steps to Help You Quit Smoking. How Other Moms Have Quit

Steps to Help You Quit Smoking. How Other Moms Have Quit Steps to Help You Quit Smoking How Other Moms Have Quit Most Smokers Want to Quit If you are one of them, this workbook is for you. You may have good reasons to quit smoking and some concerns. This booklet

More information

The Benefits of Quitting Smoking

The Benefits of Quitting Smoking The Benefits of Quitting Smoking Smoking is a very expensive habit. Have you ever considered the amount of money that you spend on smoking? Find out for yourself with this cost calculator: how many packs

More information

Your guide to stopping smoking for good

Your guide to stopping smoking for good Your guide to stopping smoking for good Reading this is your first step to stopping smoking for good Help2Quit gives you advice and support to help stop smoking for good. Nicotine replacement therapy and

More information

Tobacco Addiction. Why does it seem so hard to stop smoking? What's in cigarettes? What if I smoke just a few cigarettes a day?

Tobacco Addiction. Why does it seem so hard to stop smoking? What's in cigarettes? What if I smoke just a few cigarettes a day? Tobacco Addiction Why does it seem so hard to stop smoking? Smoking causes changes in your body and in the way you act. The changes in your body are caused by an addiction to nicotine. The changes in the

More information

Change. Habit. How to Stop Smoking on Your Own. www.aahealth.org

Change. Habit. How to Stop Smoking on Your Own. www.aahealth.org A Change of Habit How to Stop Smoking on Your Own. www.aahealth.org 1 Nicotine and Your Body Nicotine in tobacco is a temporary stimulant. It causes the release of body chemicals that raise your blood

More information

THINGS YOU SHOULD KNOW ABOUT. quitting smoking

THINGS YOU SHOULD KNOW ABOUT. quitting smoking THINGS YOU SHOULD KNOW ABOUT quitting smoking Smoking learn how you can quit* You may be 1 of the 46 million Americans who smoke cigarettes. You may have tried to quit before, or you may want to quit.

More information

Quit plan. Your free guide on how to stop smoking. www.want2stop.info

Quit plan. Your free guide on how to stop smoking. www.want2stop.info Quit plan Your free guide on how to stop smoking www.want2stop.info Thinking? about stopping Around three quarters of those people in Northern Ireland who smoke say they would like to stop. If you are

More information

Patient information. How to Stop Smoking Before your Operation PIF 734 V5

Patient information. How to Stop Smoking Before your Operation PIF 734 V5 Patient information How to Stop Smoking Before your Operation PIF 734 V5 Fag Ends can help you stop smoking before your operation. To contact Fag Ends for help to stop smoking please call Freephone: 0800

More information

quit Smoking GUIDE (800) QUIT NOW

quit Smoking GUIDE (800) QUIT NOW quit Smoking GUIDE Congratulations on your decision to quit smoking! Quitting smoking is a great way to improve your health and the health of those around you. Deciding to quit smoking is the first step

More information

Ready to Stop? We Can Help You Put on the Brakes. Stop Now! The Bad News About Smoking. Caution! Protect Your Family The Facts About Secondhand Smoke

Ready to Stop? We Can Help You Put on the Brakes. Stop Now! The Bad News About Smoking. Caution! Protect Your Family The Facts About Secondhand Smoke Stop Now! The Bad News About Smoking Smoking harms nearly every organ of the body. Smoking causes cancer and coronary heart disease, the leading causes of death in the United States. Health effects from

More information

Massachusetts Department of Public Health. www.makesmokinghistory.org

Massachusetts Department of Public Health. www.makesmokinghistory.org Massachusetts Department of Public Health www.makesmokinghistory.org Massachusetts Smokers Helpline 1-800-Try-to-Stop (1-800-879-8678) TTY: 1-800-833-1477 Free one-on-one support Information about local

More information

Congratulations on your decision to quit smoking!

Congratulations on your decision to quit smoking! Stop Smoking Guide Congratulations on your decision to quit smoking! There are few things you can do that will improve your health and the health of those around you more than quitting smoking. Deciding

More information

BOOKLET 8. A Guide To Remaining Smoke Free FOR PERSONAL USE ONLY. DO NOT DUPLICATE. Life Without Cigarettes

BOOKLET 8. A Guide To Remaining Smoke Free FOR PERSONAL USE ONLY. DO NOT DUPLICATE. Life Without Cigarettes BOOKLET 8 TM A Guide To Remaining Smoke Life Without Cigarettes Contents Urges 2 Benefits of Quitting 4 But What About My Weight? 7 If You Do Smoke 9 In Closing 10 This is the eighth and last booklet in

More information

YOU CAN QUIT WE CAN HELP

YOU CAN QUIT WE CAN HELP YOU CAN QUIT WE CAN HELP SO, you re thinking of quitting tobacco. Let s figure out where you are right now, and see how this book can guide you through the quit process. Which of these sounds most like

More information

YOU CAN QUIT YOUR TOBACCO USE

YOU CAN QUIT YOUR TOBACCO USE YOU CAN QUIT YOUR TOBACCO USE Learn how to get help to quit using tobacco and improve your chances of quitting. This document explains the best ways to quit tobacco use as well as new treatments to help.

More information

Intellectual Wellness

Intellectual Wellness Intellectual Wellness Intellectual wellness means finding what you are good at or what you have an interest in and then learning those new skills. It means finding ways to grow your creativity, to improve

More information

NEED HELP PUTTING OUT THAT CIGARETTE? If you are pregnant and you smoke, this guide will help you quit smoking and stay smoke-free.

NEED HELP PUTTING OUT THAT CIGARETTE? If you are pregnant and you smoke, this guide will help you quit smoking and stay smoke-free. NEED HELP PUTTING OUT THAT CIGARETTE? If you are pregnant and you smoke, this guide will help you quit smoking and stay smoke-free. NEED HELP PUTTING OUT THAT CIGARETTE? TABLE OF CONTENTS This booklet

More information

Coping With Alcohol Withdrawal

Coping With Alcohol Withdrawal Coping With Alcohol Withdrawal Central and North West London NHS Foundation Trust Addictions Services Alcohol withdrawal When a person is dependent on alcohol and suddenly stops drinking there are certain

More information

EMPLOYEE HEALTH & WELLNESS INFORMATION HOW TO QUIT SMOKING: KICKING THE HABIT FOR GOOD

EMPLOYEE HEALTH & WELLNESS INFORMATION HOW TO QUIT SMOKING: KICKING THE HABIT FOR GOOD EMPLOYEE HEALTH & WELLNESS INFORMATION HOW TO QUIT SMOKING: KICKING THE HABIT FOR GOOD Tobacco smoke is harmful to smokers and non-smokers. Cigarette smoking causes many types of cancer, including cancers

More information

How to. Stop Smoking. In a Week. Redding Hypnosis Roger Gray, CHT Call today for an appointment (530) 227-3752 www.reddinghypnosis.

How to. Stop Smoking. In a Week. Redding Hypnosis Roger Gray, CHT Call today for an appointment (530) 227-3752 www.reddinghypnosis. How to Stop Smoking In a Week Redding Hypnosis Roger Gray, CHT Call today for an appointment (0) - www.reddinghypnosis.com CONTENTS PREFACE THE RISKS OF SMOKING KNOW YOUR ENEMY HOW YOU CAN QUIT SMOKING

More information

Everything You Need to Know about Quitting Smoking. Relieving unpleasant and overwhelming feelings without cigarettes

Everything You Need to Know about Quitting Smoking. Relieving unpleasant and overwhelming feelings without cigarettes Everything You Need to Know about Quitting Smoking You must quit smoking at least six weeks before your scheduled surgery. Please provide a letter to your surgeon stating the day you have stopped smoking.

More information

CAN YOU LIVE WITH THAT?

CAN YOU LIVE WITH THAT? CAN YOU LIVE WITH THAT? 1 in every 2 smokers will die of a tobacco related disease. It doesn t have to be that way you can quit. If you are a smoker, quitting is one of the best things you can do for your

More information

You can quit smoking.

You can quit smoking. You can quit smoking. We ll teach you how. Quit Guide Welcome to the Program! Quitting is the best thing you can do for yourself and the people you love. In this program, you will learn about the 4 Essential

More information

Manage cancer related fatigue:

Manage cancer related fatigue: Manage cancer related fatigue: For People Affected by Cancer In this pamphlet: What can I do to manage fatigue? What is cancer related fatigue? What causes cancer related fatigue? How can my health care

More information

Living With Congestive Heart Failure

Living With Congestive Heart Failure Living With Congestive Heart Failure Information for patients and their families Patient information developed by EPICORE Centre, Division of Cardiology, University of Alberta The REACT study: supported

More information

Recommended Dosage: For smokers who smoke over 25 cigarettes a day: HOW TO USE TBX-FREE TO HELP QUIT SMOKING: THE KEYS TO SUCCESS:

Recommended Dosage: For smokers who smoke over 25 cigarettes a day: HOW TO USE TBX-FREE TO HELP QUIT SMOKING: THE KEYS TO SUCCESS: Recommended Dosage: Take 4 strips once a day. Take as needed throughout the day to calm smoking cravings or 2 in the morning and 2 in the afternoon. For smokers who smoke over 25 cigarettes a day: It is

More information

PREPARING FOR A CIVIL SERVICE EXAM HOW TO PREPARE FOR A CIVIL SERVICE EXAM (IN GENERAL)... DOING YOUR BEST

PREPARING FOR A CIVIL SERVICE EXAM HOW TO PREPARE FOR A CIVIL SERVICE EXAM (IN GENERAL)... DOING YOUR BEST PREPARING FOR A CIVIL SERVICE EXAM HOW TO PREPARE FOR A CIVIL SERVICE EXAM (IN GENERAL)... DOING YOUR BEST BEFORE YOU START TO STUDY: - Read the announcement. Somewhere on it will be the topics or items

More information

FOREVER FREE STOP SMOKING FOR GOOD B O O K L E T. StopSmoking. ForGood. The Road Ahead

FOREVER FREE STOP SMOKING FOR GOOD B O O K L E T. StopSmoking. ForGood. The Road Ahead B O O K L E T 10 StopSmoking ForGood The Road Ahead Contents Where Are You Along the Quit-Smoking Road? 2 Frequently Asked Questions by Ex-Smokers 4 Remember All That You Have Achieved 6 If You Are Still

More information

Your Plan-To-Quit Cards

Your Plan-To-Quit Cards Your Plan-To-Quit Cards 1 of 2 Congratulations. You re considering quitting smoking, and that s a great first step. The Plan-to-Quit Cards can help guide you. These cards are designed to give you the information

More information

Stop Smoking and Breathe Guide Book. This guide book must only be used in conjunction with the accompanying audio session.

Stop Smoking and Breathe Guide Book. This guide book must only be used in conjunction with the accompanying audio session. Stop Smoking and Breathe Guide Book This guide book must only be used in conjunction with the accompanying audio session. P.1 Stop Smoking and Breathe Introduction. Thank you for purchasing the Yoga 2

More information

You Can Quit Smoking. U.S. Department of Health and Human Services Public Health Service

You Can Quit Smoking. U.S. Department of Health and Human Services Public Health Service You Can Quit Smoking C O N S U M E R G U I D E U.S. Department of Health and Human Services Public Health Service NICOTINE: A POWERFUL ADDICTION If you have tried to quit smoking, you know how hard it

More information

THE HELP YOU NEED TO QUIT SMOKING

THE HELP YOU NEED TO QUIT SMOKING THE HELP YOU NEED TO QUIT SMOKING Boehringer Ingelheim Pharmaceuticals, Inc. has no ownership interest in any other organization that advertises or markets its disease management products and services.

More information

THE HELP YOU NEED TO QUIT SMOKING

THE HELP YOU NEED TO QUIT SMOKING THE HELP YOU NEED TO QUIT SMOKING FACE THE FACTS You know smoking is bad for you. You ve probably thought about quitting. You may even have tried to quit. But if you re still smoking, you may need help

More information

Pamper yourself. Plan ahead. Remember it s important to eat and sleep well. Don t. Don t revise all the time

Pamper yourself. Plan ahead. Remember it s important to eat and sleep well. Don t. Don t revise all the time Plan ahead Do Have your own revision timetable start planning well before exams begin. Your teacher should be able to help. Make your books, notes and essays user-friendly. Use headings, highlighting and

More information

How to use an Extended Tobacco Cessation Intervention Form

How to use an Extended Tobacco Cessation Intervention Form How to use an Extended Tobacco Cessation Intervention Form In some cases a dental office may have a team member who is given the time to do a more intense intervention with tobacco users interested in

More information

Knowing What to Expect When You Quit Smoking

Knowing What to Expect When You Quit Smoking Knowing What to Expect When You Quit Smoking Congratulations! You ve made a great decision to quit smoking. We know quitting isn t easy, but being prepared may help. You may experience urges to smoke and

More information

Preparing To Quit And Quitting: How To Stay Thin Without Cigarettes

Preparing To Quit And Quitting: How To Stay Thin Without Cigarettes Preparing To Quit And Quitting: How To Stay Thin Without Cigarettes Many people are concerned that they will gain weight if they quit smoking. Concern about weight gain is a major reason many people, especially

More information

Part 3 focuses on ways families can help keep teens from using or abusing alcohol and tobacco.

Part 3 focuses on ways families can help keep teens from using or abusing alcohol and tobacco. W Part 3: Alcohol and Tobacco Rules Are Family Matters elcome to Part 3 of FAMILY MATTERS Alcohol and Tobacco Rules Are Family Matters. FAMILY MATTERS is a program to help families prevent young teens

More information

DRUG AWARENESS & PREVENTION EDUCATION

DRUG AWARENESS & PREVENTION EDUCATION EARLY ELEMENTARY Yr. 6 DRUG AWARENESS & PREVENTION EDUCATION Teaching people of all ages to respect and take better care of themselves in order to live longer, healthier lives. NOTES TO THE TEACHER This

More information

I. INTAKE INFORMATION

I. INTAKE INFORMATION Name: ID# : Tobacco Use Intake, Assessment and Treatment Planning Form I. INTAKE INFORMATION Smoking History: Current number of cigarettes per day: approx. 20 per day How soon after awaking is first cigarette

More information

TOBACCO AND CANCER. What you should know about tobacco use and cancer. Saint Louis University Cancer Center

TOBACCO AND CANCER. What you should know about tobacco use and cancer. Saint Louis University Cancer Center Saint Louis University Cancer Center TOBACCO AND CANCER Saint Louis University Cancer Center 3655 Vista Avenue St. Louis, Missouri 63110-2539 (314) 268-7015 or (866) 977-4440 cancercenter.slu.edu www.slucare.com

More information

Problems with food are fairly common try not to panic.

Problems with food are fairly common try not to panic. A Psychological Guide for Families: Feeding & Eating Child & Family Psychology Introduction This booklet is part of a series that has been written by Clinical Child Psychologists from the Child and Family

More information

Be Active Your Way. A Guide for Adults. Be Active, Healthy, and Happy! Based on the 2008 Physical Activity Guidelines for Americans

Be Active Your Way. A Guide for Adults. Be Active, Healthy, and Happy! Based on the 2008 Physical Activity Guidelines for Americans Be Active Your Way A Guide for Adults Based on the 2008 Physical Activity Guidelines for Americans Be Active, Healthy, and Happy! Be Active Your Way A Guide for Adults Wondering about how much activity

More information

Tobacco Intervention Workbook

Tobacco Intervention Workbook Tobacco Intervention Workbook Name: Addiction Prevention & Treatment Services To be tobacco free! TO BE TOBACCO FREE. TOBACCO INTERVENTION WORKBOOK. Table of Contents Introduction.............................................................

More information

Heads Up for Healthier Living

Heads Up for Healthier Living Help for today. Hope for tomorrow... Heads Up for Healthier Living For people with Alzheimer s disease and their families Living with Alzheimer s disease can be challenging. Whether you have the disease

More information

Epilepsy and stress / anxiety

Epilepsy and stress / anxiety Epilepsy and stress / anxiety Stress is a term used to describe emotional strain and tension. When we experience stress we also can become anxious. Although stress and anxiety do not cause epilepsy, for

More information

activities at home Planning the day for a person with moderate or severe dementia

activities at home Planning the day for a person with moderate or severe dementia activities at home Planning the day for a person with moderate or severe dementia Activities and a person with dementia Activities are the things we do, like getting dressed, doing chores, playing cards

More information

You Can Quit Smoking!

You Can Quit Smoking! You Can Quit Smoking! Quitting smoking is difficult but is important for your health. This packet has information to help you learn the reasons to quit smoking, advice on how to quit smoking and the difficulties

More information

Healthy Lifestyle, Tobacco Free and Recovery Lesson for Group or Individual Sessions

Healthy Lifestyle, Tobacco Free and Recovery Lesson for Group or Individual Sessions Healthy Lifestyle, Tobacco Free and Recovery Lesson for Group or Individual Sessions This lesson is part of an overall curriculum based program developed by the New York State Office of Alcoholism and

More information

Look after your mental health

Look after your mental health Look after your mental health It s important to take care of yourself and get the most from life. This booklet suggests 10 practical ways to look after your mental health. What is mental health? Hi, how

More information

Pamper yourself. Remember it s important to eat and sleep well. Don t revise all the time

Pamper yourself. Remember it s important to eat and sleep well. Don t revise all the time Plan ahead Do Have your own revision timetable start planning well before exams begin. Your teacher should be able to help. Make your books, notes and essays user-friendly. Use headings, highlighting and

More information

Developed by: The Champaign County Tobacco Prevention Coalition

Developed by: The Champaign County Tobacco Prevention Coalition Ready to QUIT Smoking Developed by: The Champaign County Tobacco Prevention Coalition Sponsored by: Champaign-Urbana Public Health District Champaign County Public Health Department University of Illinois'

More information

Personal Action / Crisis Prevention Plan

Personal Action / Crisis Prevention Plan Personal Action / Crisis Prevention Plan This Plan is meant to help clients/consumers, their support persons and providers prepare for times when life seems too hard to manage. This Plan is designed to

More information

Pain Self-Management Strategies

Pain Self-Management Strategies Pain Self-Management Strategies If you have chronic pain, this guide can help you manage your pain. This project was partially funded by a grant from the Robert Wood Johnson Foundation. 1 Steps for Developing

More information

Controlling Your Pain Without Medicine

Controlling Your Pain Without Medicine Controlling Your Pain Without Medicine The following information is based on the general experiences of many prostate cancer patients. Your experience may be different. If you have any questions about

More information

re-learn life without cigarettes.

re-learn life without cigarettes. re-learn life without cigarettes. About EX EX was created by the American Legacy Foundation with the help of quit smoking experts at Mayo Clinic Nicotine Dependence Center. It has been brought to the public

More information

BOOKLET 4. A Guide To Remaining Smoke Free FOR PERSONAL USE ONLY. DO NOT DUPLICATE. What If You Have A Cigarette?

BOOKLET 4. A Guide To Remaining Smoke Free FOR PERSONAL USE ONLY. DO NOT DUPLICATE. What If You Have A Cigarette? BOOKLET 4 TM A Guide To Remaining Smoke What If You Have A Cigarette? Contents Can t I Have Just One Cigarette? 2 Be Prepared for a Slip 3 Watch out for the Effects of a Slip 4 Keep a Slip from Turning

More information

Fife Clinical Psychology Department

Fife Clinical Psychology Department Fife Clinical Psychology Department Fife Clinical Psychology Department Lynebank Hospital, Halbeath Road, Dunfermline, KY11 4UW Tel: (01383) 565393 Fife Clinical Psychology Department Stratheden Hospital

More information

Pain and the Brain. 1. Helpful and Unhelpful Thinking

Pain and the Brain. 1. Helpful and Unhelpful Thinking Pain and the Brain Your brain is a very powerful tool. How you think about your experience can make the difference between not coping and coping, between enduring life and enjoying life. Sometimes people

More information

How Care Management Can Help You. Disease Management Program. ILLINOIS 2015 ISSUE ii

How Care Management Can Help You. Disease Management Program. ILLINOIS 2015 ISSUE ii ILLINOIS 2015 ISSUE ii How Care Management Can Help You Got a question or concern about your health? Care Management helps members with special needs. It pairs a member with a care manager. The care manager

More information

Drug Abuse and Addiction

Drug Abuse and Addiction Drug Abuse and Addiction Introduction A drug is a chemical substance that can change how your body and mind work. People may abuse drugs to get high or change how they feel. Addiction is when a drug user

More information

Taking Care of Your Health

Taking Care of Your Health Taking Care of Your Health Taking good care of your health helps keep you in good shape both physically and mentally. In addition to getting regular physical and dental check-ups there are a number of

More information

Today I Will action list to help one achieve better balance and wellness EMOTIONS: Today I will

Today I Will action list to help one achieve better balance and wellness EMOTIONS: Today I will Today I Will action list to help one achieve better balance and wellness EMOTIONS: Today I will Ask for help when I need it Provide support to others Have a quiet moment with myself Let go of grudges Donate

More information

Cancer-Related Brain Fog

Cancer-Related Brain Fog Cancer-Related Brain Fog Information for Cancer Patients and Caregivers about Cancer-Related Brain Fog Princess Margaret Also called Chemo-Fog, Chemo-Brain, or Cancer-Related Cognitive Dysfunction Please

More information

P**d off. A guide for people trying to stop using Meth/P/Ice/Speed

P**d off. A guide for people trying to stop using Meth/P/Ice/Speed ˇˉ ˇˉ ˇˉ ˇˉ ˇˉ ˇˉ ˇˉ ˇˉ ˇˉ ˇˉ P**d off» A guide for people trying to stop using Meth/P/Ice/Speed With thanks to Turning Point Alcohol and Drug Centre Inc for permission to use their material Interventions

More information

WIC HEALTH AND BEHAVIOR WORKBOOK

WIC HEALTH AND BEHAVIOR WORKBOOK WIC HEALTH AND BEHAVIOR WORKBOOK This workbook is based on research protocols tested in Project CARE funded by NIAAA (R01#AA12480) and the Office of Research on Minority Health (ORMH). Nutritionist's Copy

More information

I C C R. Cigarettes: Stress Relief Or Just A Bunch Of Smoke? Gain Attention/Interest: www.circ.cornell.edu. Think & Write #1. Goals: Basic Idea:

I C C R. Cigarettes: Stress Relief Or Just A Bunch Of Smoke? Gain Attention/Interest: www.circ.cornell.edu. Think & Write #1. Goals: Basic Idea: Cigarettes: Stress Relief Or Just A Bunch Of Smoke? C R I C Source: Kassel, J.D., Stroud, L. R., & Paronis, C. A. (2003). Smoking, stress, and negative affect: Correlation, causation, and context across

More information

How Care Management Can Help You. Disease Management Program

How Care Management Can Help You. Disease Management Program south carolina 2015 ISSUE II How Care Management Can Help You Got a question or concern about your health? Care Management helps members with special needs. It pairs a member with a care manager. The care

More information

Journey to a Smoke-Free Life

Journey to a Smoke-Free Life Journey to a Smoke-Free Life Smoke-Free Environment To protect our patients, visitors, and staff from the harmful effects of second-hand smoke, smoking is not permitted anywhere on UPMC property. All UPMC

More information

S. No. WHAT KIDS WANTS THEIR PARENTS TO KNOW. 1 Encourage me when I do a good job ! " #$ % & "

S. No. WHAT KIDS WANTS THEIR PARENTS TO KNOW. 1 Encourage me when I do a good job !  #$ % & 1 Encourage me when I do a good job 2 Let me teach you some things. Don't always be the teacher! " #$ % & " '()&% 3 Don't show too much affection in public ( # &% 4 Let me take some risks; you did when

More information

STOP SMOKING START LIVING Make the break. Live life without smoking.

STOP SMOKING START LIVING Make the break. Live life without smoking. LOCAL NHS STOP SMOKING SERVICES For one-to-one or group-based advice. Just text GIVE UP plus your postcode to 88088 NHS Smoking Helpline 7am-11pm every day 0800 169 0 169 Textphone 0800 169 0 171 For free

More information

Kids Have Stress Too! Especially at Back to School Time As a Parent, You Can Help!

Kids Have Stress Too! Especially at Back to School Time As a Parent, You Can Help! 1 Kids Have Stress Too! Especially at Back to School Time As a Parent, You Can Help! Stress can infect and affect the physical, emotional, intellectual and academic well being of children. It can interfere

More information

Getting together. Present simple 1. New Year in Vietnam. Reading: Everybody s birthday. Word focus: Special occasions

Getting together. Present simple 1. New Year in Vietnam. Reading: Everybody s birthday. Word focus: Special occasions 2 A Present simple 1 B Present simple: questions C Communication strategies Showing interest D Interaction Are you a people person? Getting together Present simple 1 Word focus: Special occasions 1 Work

More information

Questions about stopping tobacco use

Questions about stopping tobacco use QUIT KIT Questions about stopping tobacco use Tobacco is part of my life. What will I do without it? The key is to learn new ways of dealing with the situations that make you want to use tobacco, such

More information

Life With Hope I m Not An Addict I M NOT AN ADDICT 147

Life With Hope I m Not An Addict I M NOT AN ADDICT 147 I M NOT AN ADDICT How could I be an addict? My life is great. I live in a very good area of Los Angeles, drive a nice sports car, have a good job, pay all my bills, and have a wonderful family. This is

More information

Prepare, Prepare, Prepare for that Interview!

Prepare, Prepare, Prepare for that Interview! Prepare, Prepare, Prepare for that Interview! This handout will provide you with information to prepare for your interview. It contains some of the following:! rules about the interview, how it will flow

More information

Lesson One: Introduction to Customer Service

Lesson One: Introduction to Customer Service Student s Name: Date: / / Lesson One: Introduction to Customer Service 1. Customer service is a relatively complex puzzle. While engaging customers, we are attempting to offer services in a manner that

More information

Factsheet 4. Coping with Stress and Anxiety

Factsheet 4. Coping with Stress and Anxiety Factsheet 4. Coping with Stress and Anxiety What do we mean by stress and feeling anxious? Anxiety is an emotion you feel when your body thinks there is a threat. Negative thoughts relating to particular

More information

From The Desk of Mrs. Samine Charles Pierre.. INTRODUCING YOUR SCHOOL COUNSELOR

From The Desk of Mrs. Samine Charles Pierre.. INTRODUCING YOUR SCHOOL COUNSELOR From The Desk of Mrs. Samine Charles Pierre.. INTRODUCING YOUR SCHOOL COUNSELOR What is a school counselor? Your school counselor is a person who is specially trained to help you realize your full potential

More information

Insomnia affects 1 in 3 adults every year in the U.S. and Canada.

Insomnia affects 1 in 3 adults every year in the U.S. and Canada. Insomnia What is insomnia? Having insomnia means you often have trouble falling or staying asleep or going back to sleep if you awaken. Insomnia can be either a short-term or a long-term problem. Insomnia

More information

2. When faced with a challenging change, like losing my job or receiving bad news from the doctor, I:

2. When faced with a challenging change, like losing my job or receiving bad news from the doctor, I: The First 30 Days Change Quiz Are You Good at Change? You can be good at skiing, math, or sculpting, but can you also be good at change? Some people certainly seem to face change better than others. Ever

More information

Select the ideas that best fit your learning style and lifestyle.

Select the ideas that best fit your learning style and lifestyle. Lisa Medoff, Ph.D. Stanford School of Medicine Office of Medical School Affairs lmedoff@stanford.edu USMLE Step 1 Prep Overview Select the ideas that best fit your learning style and lifestyle. Planning

More information

COPD What Is It? Why is it so hard to catch my breath? What does COPD feel like? What causes COPD? What is an exacerbation (ig-zas-er-bay-shun)?

COPD What Is It? Why is it so hard to catch my breath? What does COPD feel like? What causes COPD? What is an exacerbation (ig-zas-er-bay-shun)? Attitudes and Beliefs 4 COPD What Is It? Why is it so hard to catch my breath? COPD is a disease that damages the lungs. In a healthy lung, the airways are open and the air sacs fill up with air. Then

More information

Person Centred Thinking Tool 7

Person Centred Thinking Tool 7 Person Centred Thinking Tool 7 Good days and bad days We all have good days and bad days. What amounts to a good day for you may equate to someone else s bad day. Your good day may start with listening

More information

JROTCDL.com CADET 105 Time Management 1

JROTCDL.com CADET 105 Time Management 1 JROTCDL.com CADET 105 Time Management 1 JROTCDL.com CADET 105 Time Management 2 TABLE OF CONTENTS Defining Goals... 5 Types of Goals... 6 Types of Time Management... 7 Problems and Solutions... 8 Stop

More information

Before and After Your Cardioversion

Before and After Your Cardioversion 2013 Before and After Your Cardioversion Before and After Your Cardioversion Preparing for your cardioversion Your doctor has recommended cardioversion to treat your heart rhythm problem. This booklet

More information

My Doctor Says Stress is Bad for My Diabetes... What Can I Do About It? BD Getting Started. Stress and Diabetes

My Doctor Says Stress is Bad for My Diabetes... What Can I Do About It? BD Getting Started. Stress and Diabetes My Doctor Says Stress is Bad for My Diabetes... What Can I Do About It? BD Getting Started Stress and Diabetes Doesn t Everyone Have Stress? It s true that stress is part of everyday life for everyone.

More information

Tips for teachers and parents getting a good nights sleep After the earthquake:

Tips for teachers and parents getting a good nights sleep After the earthquake: Tips for teachers and parents getting a good nights sleep After the earthquake: Getting enough sleep How much sleep we need differs from person to person. You will need to experiment a little to find the

More information

When Short-Term Rehab Turns into a Long-Term Stay

When Short-Term Rehab Turns into a Long-Term Stay When Short-Term Rehab Turns into a Long-Term Stay Even if your family member moves to a longstay unit, he or she may be able to return home later -- if there is more progress, the home is prepared, and

More information

Young people and drugs

Young people and drugs Young people and drugs Many parents worry about whether their son or daughter is taking illegal drugs, how they can tell, and what to do about it. While there s a lot of concern about illegal drugs in

More information

Alcohol detoxification

Alcohol detoxification Alcohol detoxification A guide to alcohol detoxification for service users and families. Stockton Treatment Alcohol and Recovery Service Alcohol dependence If you are dependent on alcohol then you will

More information

What is your addiction? Please describe it:

What is your addiction? Please describe it: Addiction can be thought of as repeating a behavior over and over even though it is causing problems for you in different areas of your life (negative consequences). When someone has an addiction, such

More information

New Beginnings: Managing the Emotional Impact of Diabetes Module 1

New Beginnings: Managing the Emotional Impact of Diabetes Module 1 New Beginnings: Managing the Emotional Impact of Diabetes Module 1 ALEXIS (AW): Welcome to New Beginnings: Managing the Emotional Impact of Diabetes. MICHELLE (MOG): And I m Dr. Michelle Owens-Gary. AW:

More information

The Five-Day Plan to Quit Smoking

The Five-Day Plan to Quit Smoking The Five-Day Plan to Quit Smoking The Five-Day Plan is one of the oldest and most effective smoking cessation programs to date. First published by J. Wayne McFarland, M.D. and Elman J. Folkenberg in 1964,

More information

LIVING WITH CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD)*: MANAGING YOUR DIET, FITNESS, AND MOODS

LIVING WITH CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD)*: MANAGING YOUR DIET, FITNESS, AND MOODS LIVING WITH CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD)*: MANAGING YOUR DIET, FITNESS, AND MOODS Boehringer Ingelheim Pharmaceuticals, Inc. has no ownership interest in any other organization that advertises

More information

Sleep Strategies Introduction: 1. Providing a comfortable sleep setting

Sleep Strategies Introduction: 1. Providing a comfortable sleep setting Sleep Strategies Introduction: Sleep problems-- either trouble falling asleep, staying asleep, or early morning waking, are common problems in typically developing children and in children with Autism

More information

How To Handle Withdrawal Symptoms and Triggers When You Decide To Quit Smoking

How To Handle Withdrawal Symptoms and Triggers When You Decide To Quit Smoking Send to Printer Reviewed: 10/29/2010 How To Handle Withdrawal Symptoms and Triggers When You Decide To Quit Smoking Key Points Quitting is the only way that smokers can substantially reduce their risk

More information